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BEST Exercise for Sciatica / Herniated Disc RELIEF
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- เผยแพร่เมื่อ 31 ก.ค. 2024
- When you have radiating pain from a bulging or herniated disc, exercises like the cobra will likely reduce pain and numbness/tingling by taking pressure off the compressed nerve at its root. However, the cobra isn't appropriate for everyone with these symptoms.
Depending on your tolerance and symptom relief, the frequency of this exercise is: 5-10 press-ups, multiple times/day; or trying to hold the end-range position for up to 30-60s, multiple times/day.
The mat in this video is here: amzn.to/3LB9peZ
If you prefer a firmer mat, other options include...
1/4-inch: amzn.to/3x8ptxS
1/2-inch: amzn.to/3x5GoBe
At Silverbush Physical Therapy, patients work one-on-one with an experienced PT with expertise in their diagnosis. For us, one-on-one care means that you’re with one PT (no assistants/aides) the entire time. Each treatment session is patient and goal focused. Your goals are ours, and we work with you diligently to ensure they’re met or exceeded.
It’s not enough for us to help eliminate your pain and improve your function; we want to help you prevent a recurrence of injury and minimize wear and tear over time. Our highest priority is patient satisfaction - which is achieved by providing comprehensive treatment with individualized manual therapy and exercises.
Based in NYC, our main office is in Manhattan (Flatiron / Union Square). Office hours:
Monday/Friday: 7:30 a.m. - 4:30 p.m.
Tuesday-Thursday: 11:00 a.m. - 7:30 p.m.
To schedule an appointment, or for more information, call: 212-388-8000, or visit silverbushpt.com
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Sure. Hope it helps!
Informative video
Thanks!
Good
Thanks.
Hi Dr, does it mean I should shift my cobra position to the right if I have herniated disc pain on my left leg? Thanks
Great question. Try the standard cobra position first, and then try the version shifted to your right for comparison. To the right may initially be more relieving; if it is, start with that version - since your symptoms are on the opposite side. But if it the standard version creates more relief, use it instead. Ultimately, we want to progress to the standard version. But many benefit from starting shifted away from the side of their symptoms.
I have sciatica, bulging disk in l4, l5 and s1 and mild lumbar stenosis. I watch other videos they say i shouldn't do this exercise because of the stenosis. Would you recommend this exercise?
Sorry to hear you have sciatica and mild stenosis. Great question. Pain and inflammation with lumbar stenosis can increase with extension-based exercises like this one - which is why a different approach is recommended for patients with significant stenosis. However, mild stenosis is common, and this exercise helps a good percentage of those with it--without causing increased pain/harm. This exercise is meant to be performed gently and progressively. So, if you try it, and it centralizes your symptoms (reduces numbness/tingling and moves the pain from your legs towards your back), it's helping you. Just make sure the pain in your back isn't more than mild and isn't continuing to increase.
@@silverbushphysicaltherapythank you so much, doc. I do other exercises aside from this one but I find myself doing this cobra more than the others because it's so easy to do and it seems to relieve me of pain in my foot. I now have more peace of mind knowing that the cobra will benefit me even if I have mild stenosis. Thanks, doc.
Sure!@@morgueblack
Help,where can i get this matt,for exercises, in Lagos, Nigeria
Hi. If you use Amazon, there's a link in the description of this video that was just updated this week. The mat used here is two inches thick.
You guys are you located in Austin
Appreciate the interest. We're located in NYC, but we do remote sessions. To find out more, call us: 212-388-8000.
Yoga must be helpful
Yoga is great :)